general warmup (15 minutes)

star complex x 2

1/2 kneeling wide stance Ahrens press x 12 reps

1/2 kneeling 1 hand lateral press x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

1 hand 300’s set up and light practice

strength (6 rounds)

one round = 1 hand 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

seated double club angle press x 15 reps

isometric angle press x 45 seconds x 1/1